Short answer: “Reverse push-up” can describe several exercises. A common floor version starts lying on your back with palms beside your head and presses the upper body slightly upward using the triceps. Other sources use the name for reverse planks or bench-dip movements.
Because reverse push-up is not a standardized name, demonstrations can look completely different. Identify the movement being discussed before copying a program. If your goal is general push-up improvement, standard, close-grip and incline push-ups are easier to measure and progress.
Common floor version
- Lie on your back with knees bent.
- Place palms on the floor beside your head, fingers pointing toward the shoulders if comfortable.
- Keep elbows aimed upward rather than flared wide.
- Press through the palms to lift the shoulders and upper torso slightly.
- Lower slowly without forcing wrist or shoulder range.
What muscles does it train?
The floor version mainly asks the triceps to extend the elbows, with help from the shoulders and upper back depending on setup. Its short range and unusual wrist position make it less straightforward than a close-grip push-up for progressive loading.
Better alternatives by goal
| Goal | Clearer option |
|---|---|
| Triceps strength | Close-grip push-up |
| Posterior-chain plank | Reverse plank |
| Shoulder extension strength | Bench dip, if comfortable |
| General push-up progress | Standard or incline push-up |
Compare more options in the push-up variations guide.
Safety and programming
The floor version can place the wrists in deep extension and may not suit everyone. Do not force hand position. If you use it, start with 2–3 sets of 6–10 easy reps and stop for sharp discomfort. A qualified professional can help assess persistent pain.
Keep your main push-up progression measurable
Use RepSaga to track standard push-up work and make your repeatable sets part of a focused RPG journey.
Frequently asked
Is a reverse push-up the same as a dip?
Not always. The name is used inconsistently, so check the exact movement shown in your program.
Are reverse push-ups good for triceps?
Some versions train the triceps, but close-grip push-ups are usually easier to standardize and progress.